Wednesday.July 19.2017

Warm Up

 

Wall Ball Mentality (35 unbroken reps) 

-then-

4 rounds for quality

10 single arm strict press/side

10 single arm high pull/side 

5-10 strict ring dips (scale up-pause 1 sec at top and bottom: scale down :15 sec top hold, :15 sec bottom hold + 10 push ups)

 

EMOM X 12

Min 1: 10-12 unbroken hook grip deadlifts @ 60% 

Min 2: 15 Sit Ups 

Min 3: rest 

-then-

EMOM X 10

15 unbroken wall balls (20/14)